Forearms
Cable Reverse Wrist Curl
The Cable Reverse Wrist Curl is a strength exercise on a cable machine for your forearms. Share of the load in the Zulta muscle model: forearm extensors 90% and forearm flexors 10%.
How to do it
- Set a pulley at the lowest position, clip on a straight bar and place a flat bench facing the machine.
- Sit on the end of the bench and take the bar with palms down, hands shoulder-width.
- Rest the forearms on the thighs so the wrists hang just past the knees.
- Let the cable pull the knuckles down, then raise the back of the hands up as far as they go.
- Pause at the top and lower slowly.
Tips
- Keep the load light, the wrist extensors are small muscles.
- Keep the fingers wrapped around the bar instead of opening the hand.
Common mistakes
- Lifting the forearms off the thighs to finish the rep.
- Jerking the bar up with fast, short reps.
Muscles worked by the Cable Reverse Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Cable Reverse Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Cable Reverse Wrist Curl work?
Mainly the forearm extensors.
Is the Cable Reverse Wrist Curl good for beginners?
Yes. The Cable Reverse Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Reverse Wrist Curl?
For example the Cable Wrist Extension, Dumbbell Reverse Wrist Curl and Finger Extension. They train mostly the same muscles, some with different equipment.
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